With anxiety levels running high, less opportunity for sports and other activities, and the need to stay healthy as prevalent as ever, exercising is essential to work into your day! At ORTHOKnox, we want everyone to be as healthy as possible by exercising in addition to getting the proper orthopaedic treatment. Please see our latest COVID-19 updates and call us at (865) 251-3030 if you have any questions.
We are here for you and cheering you on as you get fit at home, please remember to consult with your primary care physician if you’re unsure of your health status, have health problems or are pregnant, before starting a new exercise program. The following routines include exercises that can be done anywhere and are great for your health! You’ve got this!
4 BASIC EXERCISES
Having trouble getting started or just want something simple that you can work into your workday? You can get a workout with only four classic exercises: jumping jacks, crunches, squats, and push-ups.
Crunches can strengthen your core by working your abs. Jumping jacks help you raise your heart rate and get you moving. They are great for warming up, regaining focus, and burning calories! Squats are key for building lower body strength. You work your calves, quadriceps, hamstrings, glutes, back, and other muscles every time you do a squat. Push-ups work your upper body, including the triceps, pectoral muscles, and shoulders. Make sure to use proper form for safe and effective exercising!
You can do these four basic exercises at your own pace or try this routine once (or even twice) a day:
35 jumping jacks
35 crunches
30 jumping jacks
30 squats
25 jumping jacks
25 crunches
20 jumping jacks
20 push-ups
15 jumping jacks
15 squats
10 jumping jacks
10 push-ups
5 jumping jacks
5 crunches
5 squats
5 push-ups
QUICK EXERCISE ROUTINE WHILE THE KIDS ARE NAPPING
This is a great go-to routine if you have 15 to 30 minutes free and don’t want to make too much noise! Feel free to add 5- to 10-pound weights or do a couple run-throughs if you need to amp it up a little!
- 10 lunge kicks
- 10 front kicks
- 10 uppercuts
- 15 squats
- 20 crunches
- 5 push-ups
- 15 glute kickbacks
- 0:30 second plank
- 10 bridges
- 15 bird-dogs
- 20 lunges
- 10 squats
- 10 standing calf raises
- 0:45 plank
INTENSE 10-MINUTE WORKOUT
For the more ambitious home exercisers, try these exercises in 30-second intervals, with 30 seconds of exercise followed by 30 seconds of rest.
- Burpees
- Plank leg lifts
- Backward lunges
- Knee push-ups
- 180-degree jumps
Working in a minimum of 10 minutes of exercise per day (30 minutes or more is prime) will help alleviate stress, help you refocus, and make you healthier overall!
We hope you are encouraged and staying healthy, and we are here for you at ORTHOKnox if you sustain an injury. For more information about how the board-certified surgeons, orthopaedic team, or physical therapists at ORTHOKnox can treat you, call (865) 251-3030, or fill out our easy-to-use online appointment request form. We look forward to hearing from you!
